Name: Bass
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Oat Flour/Powder; 126g Soy protein isolate; 80g Body fortress whey protein; 75g Brown Sugar; 72g Canola Oil; 20g Hershey's Cocoa Powder, Special Dark; 9g Bob's Red Mill Soy Lecithin Granules; 7g Potassium Citrate; 1g Iodized Salt; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 2pill Calcium Citrate; 1g Vitamin K supplement

Amount		Ingredient	$ / day	Source
120	g	Oat Flour/Powder	$0.26	Honeyville
126	g	Soy protein isolate	$1.02	Honeyville
80	g	Body fortress whey protein	$1.44	Amazon
75	g	Brown Sugar	$0.12	Grocery
72	g	Canola Oil	$0.18	Amazon
20	g	Hershey's Cocoa Powder, Special Dark	$0.26	Amazon
9	g	Bob's Red Mill Soy Lecithin Granules	$0.17	Amazon
7	g	Potassium Citrate	$0.22	Amazon
1	g	Iodized Salt	$0.00	Grocery
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
2	pill	Calcium Citrate	$0.07	Kirkland
1	g	Vitamin K supplement	$0.05	Vitamin Shoppe
Amounts for: Total Daily Cost:			$3.83	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

33% Carb, 30% Protein, 37% Fat

Calories2302

% Daily Values*

79%

Total Carbohydrate197g

82%

Dietary Fiber 23g

212%

Protein180g

151%

Total Fat98g

Saturated Fat11g

Monounsaturated Fat46g

Polyunsaturated Fat27g

287%

Omega-3 Fatty Acids5g

131%

Omega-6 Fatty Acids22g

Cholesterol471mg

Calcium 122%	•	Vitamin A 117%
Chloride 118%	•	Vitamin B6 932%
Chromium 100%	•	Vitamin B12 250%
Copper 475%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 200%
Iron 527%	•	Vitamin E 233%
Magnesium 106%	•	Vitamin K 133%
Manganese 434%	•	Thiamin 216%
Molybdenum 100%	•	Riboflavin 150%
Phosphorus 233%	•	Niacin 147%
Potassium 102%	•	Folate 190%
Selenium 176%	•	Pantothenic Acid 207%
Sodium 150%	•	Biotin 100%
Sulfur 140%	•	Choline 103%
Zinc 273%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Oat Flour/Powder	120	g	Powder	Honeyville	22700	$49.99	$0.26	189	485	78.8	17.64
2	Soy protein isolate	126	g	Powder	Honeyville	19976	$161.99	$1.02	159	428	9.3	101.68
3	Body fortress whey protein	80	g	Powder	Amazon	885	$15.98	$1.44	11	324	13.3	57.14
4	Brown Sugar	75	g	Powder	Grocery	11350	$18.75	$0.12	151	321	82.5	0.00
5	Canola Oil	72	g	Liquid	Amazon	13852	$33.76	$0.18	192	636	0.0	0.00
6	Hershey's Cocoa Powder, Special Dark	20	g	Powder	Amazon	1360	$17.88	$0.26	68	40	12.0	4.00
7	Bob's Red Mill Soy Lecithin Granules	9	g	Powder	Amazon	1812	$33.24	$0.17	201	68	1.1	0.00
8	Potassium Citrate	7	g	Powder	Amazon	2270	$71.90	$0.22	324	0	0.0	0.00
9	Iodized Salt	1	g	Powder	Grocery	0	$0.00	$0.00	0	0	0.0	0.00
10	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
11	Calcium Citrate	2	pill	Powder	Kirkland	500	$16.38	$0.07	250	0	0.0	0.00
12	Vitamin K supplement	1	g	Pill	Vitamin Shoppe	100	$4.99	$0.05	100	0	0.0	0.00
	Total						$441.85	$3.83		2302	197.1	180.46
	Target									2000	250.0	85.00
	% Reached									115%	79%	212%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2302	115%
Carbohydrates (g)	250	197.1	79%
Protein (g)	85	180.46	212%
Total Fat (g)	65	98.47	151%
Saturated Fat (g)		11.04
Monounsaturated Fat (g)		46.36
Polyunsaturated Fat (g)		26.93
Omega-3 Fatty Acids (g)	1.6	4.59	287%
Omega-6 Fatty Acids (g)	17	22.2	131%
Total Fiber (g)	28	22.9	82%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	470.833

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	12.1	100	932%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	1200	4000	200%
Vitamin E (IU)	20	47	1000	233%
Vitamin K (ug)	120	159		133%
Thiamin (mg)	1.2	2.592		216%
Riboflavin (mg)	1.3	1.946		150%
Niacin (mg)	16	23.564	35	147%
Folate (ug)	400	760	1000	190%
Pantothenic Acid (mg)	5	10.366		207%
Biotin (ug)	30	30		100%
Choline (mg)	550	569.184	3500	103%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.22	2.5	122%
Chloride (g)	2.3	2.718	3.6	118%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	4.275	10	475%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	42.1709	45	527%
Magnesium (mg)	420	445.6		106%
Manganese (mg)	2.3	9.99	11	434%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.628	4	233%
Potassium (g)	3.5	3.561		102%
Selenium (ug)	55	97	400	176%
Sodium (g)	1.5	2.252	2.3	150%
Sulfur (g)	2	2.8		140%
Zinc (mg)	11	30.0514	40	273%

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Parent Recipes:	Author	Last Updated	Created
Hacker School v1 (Base Recipe)	Workman	14 Apr '14	23 Oct '13
2500 Calories for $2.50 Soylent	Tired Tyler	24 Feb '14	6 Nov '13
my version	Tired Tyler	8 Apr '16	25 Mar '14
This recipe	Tired Tyler	5 Apr '14	25 Mar '14

Bass

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change